With the summersnearly upon us, it’s time for the king of fruits to be welcomed!The season of mangoes is almost here. The smell of a ripened mango fruit itself tantalizes the taste buds. Almost everyone loves to savor this fruit during the summers. But then, there are many people around us who are scared of having this fruit because of its very sweetness.

Persons with diabetes are scared ofthe effect of mango on diabetes as they feel that consuming this sweet fruit will create havoc withtheir blood sugar levels! The most common question people have is whether can diabetic eat fruitsand even more specifically,can diabetic patient eat mango?

 

This article will clarify  how people with diabetes can eat fruits especially the delicious mango without pumping up their doses of medicine and insulin.

 

Why the mango is safe to eat

To know how a person with diabetes can incorporate mango in the diet without causing any spike in blood sugar levels, we need to first understand the basic meal plan for diabetics.

 

The ideal calorie intake throughout a day for a diabetes patient should be around 1500-1800 Kcal. Off these, it is suggested that calories from carbohydratesshould be 45 to 65%. It is a known fact that a gram of carbohydrate provides about 4 kilocalories, so if the aim is to consume 1,800 total calories per day and to get 45 percent of these calories from carbohydrates, the daily intake can be about 200 grams of carbohydrate. This should clear that it is the total amount of carbohydrates in a meal which affects blood sugar levels and not the source.

 

Usually,a serving of fruitscontains 15 grams of carbohydrates, whether it is a low-carb or high-carb fruit, as long as the serving size contains 15 grams of carbohydrates, the effect on blood sugar will be the same. The nutritional value of mango is thathalf a cup of a diced mango contains 12-14 grams of carbohydrates which is much lesser than the 27 grams of carbohydrates found in a medium ripe banana! So should the mango really be thought to be lethal?

 

Some people even consider glycemic index of the foods to manage their diabetes. Glycemic index (GI) is the rate at which the blood sugar rises after eating certain foods. Foods with low GI will have lesser impact on blood sugar levels than foods with higher GI. The GI of mango is 60, thus it falls in medium GI foods category and can be enjoyed if eaten smartly!Other tropical fruits like pineapples and papaya fall in high GI foods category and really should be steered clear from!

 

Also, did you knowthatMango contains  a xanthonoid called mangiferin which is a totally unheard component that helps in lowering the blood sugar levels.

 

Apart from this there are many other health benefits of mango, as there are many vitamins in mango fruit like Vitamin A, C, and B6, which help in other body functions. Mangoes are rich infiber which aids digestion, prevents constipation and also slows the absorption of sugars from the bloodstream.

So now you know that a mango is not harmful but aids in controlling your blood sugar levels. But remember,it should be had in a quantity that will balance the other carbohydrates in your meal.

 

Lastly,if you have been wondering about when to eat a mango,you can have it at anytime of the day provided you balance the calorie intake and offset it against other foods that you eat all day.Try having it during the day time especially breakfast so you have the entire day to burn off the calories!

 

So this mango season, enjoy this saffron fruit, guilt-free, albeit in small quantities!

 

References:

https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity/carbohydrate-counting

https://www.mayoclinic.org/diseases-conditions/diabetes/expert-answers/diabetes/faq-20057835

http://www.the-gi-diet.org/lowgifoods/

http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/fruits.html

http://www.mango.org/wp-content/uploads/2017/10/Nutrition_Messages_Eng.pdf